5 Ways To Speed Up Recovery Post-Training

5 Ways To Speed Recovery

If you ask most active lifestyle enthusiasts what the most important components of training are, you’ll probably hear:

  1. Lifting weights
  2. Cardio
  3. Nutrition
  4. Stretching

Yes, those 4 components are important. But we’re missing a big one.


Recovery is often the missing critical component of training. We can become so focused on applying stress to our bodies that we forget, in order to repair and grow, our bodies need to recover.

Does this mean we need to take more days off from training?

Not necessarily. In fact, I train pretty much everyday. If I’m not in the gym, I’m either on the basketball court, at the track, or at the pull up bars on Santa Monica beach.

So you may be asking…

“But Brad isn’t this overtraining?”

Well for some yes, but for someone that takes care of their body properly…no.

There’s a saying the training world that goes like this…

“There is no such thing as overtraining, only under-recovery”

With that said, here are…

5 Ways To Help Speed Up Recovery Post-Workout

#1. Get 7-8 Hours of Quality Sleep

When it comes to sleep, focus on quality over quantity. Confused? Don’t be. The deepest, most restorative, and best quality sleep has been shown to occur before 11pm. I go to bed before 10pm and get up at 5am. That’s 7-8 hours of quality sleep vs. 8 hours of poor quality sleep, such as going to bed at 2am and getting up at 10am.

#2. Hydrate With Water

There is a strong link between slow recovery and dehydration. I aim to drink 4 liters of water a day. Aim to drink approximately 0.7 oz of water per pound of bodyweight.

#3. Focus on Sufficient Calories from Healthy Sources of Protein, Fat, & Carbs

The more your train, the more calories your body needs to recover. But this doesn’t mean you can eat whatever you want. Focus on healthy sources of lean protein, omega-3 rich fats, and fibrous carbs. These foods are filled with the required nutrients to repair and recover your muscles.

#4. Foam Rolling and Massages

Foam rolling and massages can help remove waste products post-training and increase muscle recovery. After my workouts I complete 5-10 minutes of foam rolling and go for 1-2 massages a month.

#5. Smart Supplementation

Supplements are also an excellent way to help increase recovery when these other 4 strategies are employed. Amino acids like BCAAs (branch-chained amino acids) and Glutamine are often talked about as helping speed recovery.

But another form of supplement to consider are good sources of anti-inflammatory antioxidants, such as Hemp Oil Extract. I’ve recently been hearing a lot of professional athletes have been using a hemp oil extract to improve recovery.

After researching it, I came across the industry leader in the space, CW Botanicals. Lately I’ve been adding CW Botanicals Charlotte’s Web Hemp Extract to my post-workout protein shake. Not only does the mint-chocolate flavor taste “Damn That’s Good” delicious, it’s also made with all-natural plant-derived ingredients. Win/win.

If you’re like me and life an active lifestyle, try adding this hemp extract to your shake to help reduce pain, inflammation, and speed up your recovery so you can continue getting leaner, faster, and stronger.

I’ve been experiencing positive results to date and am excited to continue supplementing with this new ally.

CW Botanicals is the only hemp oil derived exclusively from Charlotte’s Web™. CW Botanicals is the exclusive provider of premium Charlotte’s Web™ products made from our proprietary hemp genetics, grown internationally as well as in Colorado. Our products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Promo code “CW2015” is good for 30% off Charlotte’s WebTM Hemp Extract Mint Chocolate MCT Oil 500mg. Limit 2 per order, promo coupon code discount offer expires on August 31, 2015. To order Which Dumbbells, visit: http://cwbotanicals.com/cw-extract-in-mct-oil-coming-soon.html

This is a sponsored conversation written by me on behalf of CW Botanicals. The opinions and text are all mine. This review on the best waist corset is made by the Waist Training Center staff.

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